Small Changes… Big Results!
When it comes to staying healthy and losing weight, small changes add up to big results!
Here’s a fit fact… Only 20% of American adults get the recommended amount of physical activity each week.
Even if you do a 30-minute workout each morning, your results can be diminished if you also spend most of the rest of your day sitting.
Over the past 10 years, researchers have looked into how sitting for extended periods of time effects your longevity and health. Assorted studies have concluded that it can have problematic consequences such as depression, diabetes, and cardiovascular disease.
It boils down to more than how often you sit. Scientists are also concerned about your posture while sitting, because poor posture can create tension and compensatory structural changes in the body which manifest as illness or discomfort. You want to avoid that banana-shaped “getting-older figure.”
People who spend hours sitting each day are 90% higher risk of developing diabetes and 18% higher chance of dying of heart disease or cancer.
Experts are calling chairs “the worst invention of mankind.”
Check out today’s 3 tips where you’ll discover important quick-fixes to lessen the negative health consequences of sitting…
1. Sit on your rockers
When you’re on a chair, simply shifting the way that you sit can make a tremendous difference in your posture.
Try resting on your sit bones… these are the bones below each side of the base of your pelvis. Think of them like a rocking chair, allowing you to move backward and forward, side to side.
Move to the edge of the chair with your feet resting on the ground and your pelvis vertical. To find vertical position, rock gently back and forth, making each movement smaller and smaller until you feel balanced in the middle.
When you sit on your rocker bones and find your vertical, it helps support your spine. The spine is one system, all parts relating to each other. When you balance your head over your pelvis while activating your core, it allows your body to work harmoniously. The result is less tension in your shoulders, neck and back.
Spending too much time in poor-posture-prone positions causes your back muscles tend to stretch out. If ignored, they’ll eventually lose strength. And, this “getting older shape” causes your belly to compress, which triggers pain and pressure in the lower back and internal organs.
Before you sit, try this 10-minute yoga routine to strengthen and stretch the muscles that will be activated when you’re sitting…
2. Stay upright
Follow the 50/10 rule… for every 50 minutes of sitting, stand up for 10 minutes! Find excuses to get out of your chair, go drink a glass of water, walk to get the mail, go to the bathroom, water plants outside, take the garbage out to the trash, and do some light stretching or walk around the house.
As a bonus, go look out the window for a few minutes to give your eyes a break from the computer.
3. Potty train
If you find yourself struggling to stay active, create cues that prompt you to move. I’ve found a silly but effective method for staying active throughout the day….it’s called POTTY TRAINING!
All you have to do is commit to performing 10 air squats over the toilet every time you go into the bathroom… hence the term “potty training.” In this example, your cue (going to the bathroom) is prompting you to move (squats).
But before you get started, make sure you have proper form! Check out this video where I guide you step-by-step how to do a PERFECT squat!
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